Author: willhlaw

I am a UX full stack developer and GIS mashup manager who has been working in emergency operations, cyber security, jobcinity.com, reminduslater.com, open source sharejPoint and other projects.
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Something with Coupons

Date: 2026-08-26
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Trilogy
FNGs: None
COUNT: 2
WARMUP:
SSH
Arm Circles
Imperial Walkers
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
– Offset Merkin
– Coupon Squat
– Coupon Curls
– Mt Climber
– Coupon Overhead Press
– Lunge
– Coupon Bentover Row
– Monkey Humper
– Coupon (kettlebell) Swing
Coupon carry to mid-field and back
Repeat 4 times
MARY:
X Factor
American Hammer
Dirty Dog
ANNOUNCEMENTS:
Q for Friday?
COT:
Looking forward to seeing family

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The 801

Date: 2026-08-26
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: 120, Townie, Cookies, Dash-O, Promoter, FIFA (F3 The Capital), Jimmy Maiarana, Jacob Hedges, Nancy Lopez FNGs: None
COUNT: 9
WARMUP:
20 SSH IC
10 merkins SC OMQ
LBAC F/R IC
MP OYO
Arm stretch OYO
Windmill IC
WMH OYO

THE THANG:
The 801

Repeat 4x

25 reps:
Irkins
Curls
OH press
Squat
Row
Skull crusher
Holy flutter kick
Wat hammer

School lap

MARY:
25 Peter Parker’s SC OMQ
10 BBS SC OMQ

ANNOUNCEMENTS:
9/11 stair climb signup and clown car
Ironpax begins one week from today. Signup if you want track scores

COT:
RIP colony grille

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Pull pull pull

Date: 2026-08-19
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Trolley
FNGs: None
COUNT: 2
WARMUP:
– 5:1 Motivators
– WMH
– 4:1 Motivators
– World greatest stretch (each side)
– 3:1 Motivators
– 5 burpees
– 2:1 Motivators
– LBAC F/B
– 1:1 Motivators

THE THANG:
– 1 pull-up, 1 dip
– 2 & 2
– .
– .
– .
– 9 & 9
– 10 & 10
– 9 & 9
– .
– .
– .
– 2 & 2
– 1 & 1

MARY:
– 12 major paynes, 12 second rest
– 10, 10
– 8, 8
– 6, 6
– 4, 4
– 2, 2

ANNOUNCEMENTS:
– 9.11 stairclimb

COT:
Sharing between the PAX present.

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75pct IPC (Week 3) Challenge Atlantis – Tue

Date: 2026-08-25
AO: Atlantis
Q: Hammerhead ,
PAX: Teenager, Hammer, Hammerhead, Dairy Free, Deflator
FNGs: None
COUNT: 5
WARMUP: SSHs/WMH/DQx/IW/HBWs/Snowboarders
THE THANG: “Week Three” of the Iron Pax Challenge (IPC) series MARY: Starcrunches/VeeUps/HammeriAmericani/Heels2HeaVen/Rope climbers ANNOUNCEMENTS: 9-11 Stairclimb Friday 0415 at Abes Steps
COT: continuation of Be Present (Friday Q CoT from Hammer) … lets also be Deliberate, Discerning and Decisive— e have alot of demands placed on our attention and our schedules— keep things in perspective, be real (it’s OK to say No) but also be committed when you fet to “Yes” —- make those HC- Hard Commits!!!